Barbell condition:

Every 3min for 4 rds:
10 tng power snatch + 10 OHS
Rest additonal 3 min

Every 3min for 4 rds:
10 tng power clean + 10 STOH
Rest additional 3min

Every 3min for 4 rds:
10 hang squat clean + 10 front squat

Go as heavy as form allows. You can change weights when movement/movents change. Try to hit all sets with same movement with same weight.

Four rounds for time of:

• Row 500 meters
• Rest 3 minutes

Total Weight

1 Rep Max BackSquat
1 Rep Max Strict Shoulder Press
1 Rep Max Dead Lift

(130kg, 55kg, 160kg)

10 Rounds for time of:

1 Rope climb
10 Hang snatch 75 lbs / 55 lbs

Snatches as prescribed

2 rope climbs completed, rest were ladder climbs 10:1

5 rounds
10 GHD
10 tire flip
10 GHD
10 tire flips

*45 sek assaultbike - 75 sec rest
*45 sek max c2b - 75 sec rest
*45 sek max cal row - 75 sec rest

Back Squat Lift 4@ 145

Then:

50.40.30.20.10

KBS 1.5/1pood

Double Unders

Deadlifts 3-3-3-3-3 Perform all 5 sets @ 70-75% of 1rm

Then;

21-15-9

Deadlifts 185/135

Over the bar burpees

305 for 3 x 5 DL

DU
Push Ups Both Hands on Small Med
Reps: 21-15-9

Dice are back. Roll to decide your fate.